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Training Log Archive: coach ld

In the 7 days ending Nov 30:

activity # timemileskm+m
  skate ski2 3:15:00
  core strength.flexibiity3 2:05:00
  hiking1 1:45:00
  cycling2 1:35:00 19.88(4:47) 32.0(2:58)
  classic ski1 1:15:00 7.46(10:04) 12.0(6:15)
  Walk 1 1:00:00
  hills1 40:00
  weight room1 40:00
  insanity1 35:00
  roller ski1 35:00
  trail Run1 20:00 1.24(16:06) 2.0(10:00)
  Total14 13:45:00 28.58 46.0

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Saturday Nov 30 #

1 PM

skate ski (Highlands) 1:00:00 [3]

We were on snow again this afternoon playing tag and doing relays then another sustained ski. A lot of fun. We could feel the weather changing though By late afternoon there was an icy bite in the air and kids' lips were turning blue.
8 PM

core strength.flexibiity 1:00:00 [3]

2 sessions with 1/2 the team at a time of balances, some core work and yoga stretching and breathing. It felt good
10 PM

skate ski (Highlands) 2:15:00 [3]

Thanks to Chanse and Goose making snow all day Fri. and all through the night Highlands had a bout 150m on snow for the Mayfield training camp:).
And it was nice snow too. It was also a very nice weather day so we had a great technique session this morning and some steady skiing - in circles. The kids did well and I got to ski too.

Friday Nov 29 #

11 AM

cycling (road) 35:00 [3] 12.0 km (2:55 / km)

Chilly spin at lunch hour from the school.

trail Run (Bolton Camp) 20:00 [3] 2.0 km (10:00 / km)

Slow jog on the Bolton Camp trail before school started.
3 PM

weight room 40:00 [3]

Strength/endurance circuit with skiers:
2 sets > @ 50 lbs 20 x double poling with pulleys, 20 reps triceps ext.
@60lbs lat pull downs, and seated rowing x 15
@70lbs x 20 squat machine
@40lbs x 15 quad ext., @30lbs hamstring curls x 15

body bar - x 10 each foot: twists, 1/2 squats, teapots

planks front, side
table top extensions
push ups


Thursday Nov 28 #

8 AM

Walk 1:00:00 [3]

Brisk walk/jog alone in the brisk change in the weather, then another brisk walk up Humberlea with Goose.
3 PM

roller ski (school practice) 35:00 [3]

Raw, windy day. Rode up to the school and did a roller ski balance/agility session.

Wednesday Nov 27 #

3 PM

hills intervals 40:00 [3]

Managed to get out when it wasn't actually raining. Jogged 10 min. to the Edelweiss hill path, did some dynamic stretches/mobility drills
Uphill Sprint ladder: 20m, 30m, 40 m, 50m, 60 m with a backward walk after each
10 x 20sec sprint up hill, back down on60 sec.
3 sets of 3 x 10 sec. sprint, 5 sec. walk up
10 min, jog home
4 PM

insanity 35:00 [3]

Did an Insanity session and sweated
5 PM

core strength.flexibiity 20:00 [3]

ab, back ex, stretching

Tuesday Nov 26 #

9 AM

cycling (road) 1:00:00 [3] 20.0 km (3:00 / km)

It was like spring had sprung this morning - bright, blue sky, mild and sunny and absolutely no wind. So I rode my mt. bike on the Duffy's Lane paved trail and on up to Old Church and back. It was still nippy on the toes but very pleasant. I would have gone further but there was a funeral to attend for a 96 -year-old who was a character. Doris Porter. There was a lot of laughter and love celebrating a very rich life. If I can be 1/2 as energetic as she was I will be happy.

Monday Nov 25 #

10 AM

core strength.flexibiity 45:00 [3]

Went for a good long walk then spent quality time with the bosu ball. Lots of one foot balance exercises, with both the flat and round side up. The squishy round side is hardest for me.
Plus planks, back and ab ex., and a good long stretch:)

Sunday Nov 24 #

11 AM

hiking (Duntroon) 1:45:00 [3]

Wasn't feelin' it this morning. Highlands was open but I guess the thought of sliding on ice wasn't appealing so I went for a hike instead from 91 north/west to ward Singhampton caves. There was actually a fair bit of snow still up on top of the escarpment and on the north side in the woods. It was very pretty and pleasant. Hiked for an hour and then jogged back.
2 PM

classic ski (Highlands) 1:15:00 [3] 12.0 km (6:15 / km)

It was such a nice day, felt like spring. I had to wait for Goose anyway so I picked my way up the trail which was definitely rock skiing today. Conditions were softer this afternoon than yesterday so I used the crowns and was able to classic ski fairly well. There were still tracks in some sections. It was nice up top so I repeated the loops in reverse as mine was the only car in the parking lot when I started, and I saw no one.

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